Health Benefits of Jerusalem Artichokes

Jerusalem artichokes are actually part of the sunflower family.

Three plants commonly claim the title of artichoke: the globe artichoke, the Chinese artichoke and the Jerusalem artichoke, but only the globe is truly an artichoke. Strictly speaking, Jerusalem artichokes are a member of the sunflower family. The name comes not from cultivation in Jerusalem but is believed to be a bastardization of "girasole," the Italian word for sunflower. Some cultivators are beginning to call them "sunchokes" to reduce confusion. Jerusalem artichokes offer edible, brown-skinned tubers. You can eat both the skin and the meat of the tubers.

General Nutrition

A 1-cup serving of sliced raw Jerusalem artichokes offers 110 calories, 3 grams of protein, 26.2 grams of carbohydrates and 10 grams of fiber. These numbers represent 10 percent of the recommended daily value of fiber, 9 percent of the recommendation for carbohydrates and 6 percent of the protein. Jerusalem artichokes have a negligible amount of fat and sodium and no saturated fat or cholesterol.

Vitamins

Jerusalem artichokes are a wonderful source of water-soluble vitamins. A 1-cup serving provides 25 percent of the recommended daily intake for thiamin, 12 percent for niacin, 7 percent for vitamin C and riboflavin and 5 percent for vitamin B-12 and folate. These vitamins aid in collagen, blood vessel, bone, tooth, appetite, vision, skin and neurological health maintenance. They also play roles in immune function, the prevention of serious birth defects and lowering the risk of coronary artery disease. And as a bonus, they are powerful antioxidants.

Minerals

A serving of Jerusalem artichokes supplies 28 percent of the recommended daily amount for iron, 14 percent for potassium, 9 percent for phosphorous and 6 percent for magnesium. These minerals are vital to bone, tooth, membrane and cell health and preserve nerve and muscle function. They also bolster the immune system, assist in blood oxygenation and help the body metabolize caloric intake and release energy into the system. Magnesium plays a specific role in glucose regulation, which can help reduce the risk of Type 2 diabetes.

Suggestions

Because Jerusalem artichokes offer no nutritional downside, they are an excellent addition to many foods. Sprinkle slices over salads or hearty soups to add a crunchy garnish and improve vitamin, mineral and fiber content. Use them in vegetarian sandwiches to boost nutritional value with more protein and iron. You can also make a healthy and delicious soup from them, but to avoid adding large amounts of saturated fat and cholesterol, use a vegetable broth or low-fat milk base.

About the Author

Christine Gray began writing professionally in 1997, when a trade publishing company hired her as an assistant editor. She wrote her first screenplay in 1998 and has been covering health and nutrition since 2009. Gray graduated with a Bachelor of Arts in English literature from the University of Michigan.